Looking for a great way to snuff out the wintertime sniffles? Homeopathy is a great way to manage sniffles, coughs, and so much more!

Nobody likes having to stay home from work or school because of a runny nose and a fever. With wintertime sniffles at a peak, many of us are looking for safe and natural ways to protect ourselves from the fevers, coughs, watery eyes, sneezy noses, and sore throats that can come knocking.

Homeopathy 101

Homeopathy uses the principle that “like heals like,” meaning that the symptoms of an unhealthy person can be treated by a substance that creates those very same symptoms in a healthy person. So, if someone was suffering from an illness—say, a bout of the sneezes—a substance that causes sneezing in a healthy person would be used as a treatment, but in a very small dose.

Homeopathy is a safe alternate to conventional treatments. Plus, it’s a great way to combat those wintertime colds!

Finding a homeopathic doctor

Interested in consulting a homeopath in your area? Check out the Canadian Society of Homeopath’s directory to find one.

However, anyone in the Vancouver area interested in learning how to use homeopathic remedies can seize an exciting opportunity! Nicole Duelli, a homeopathic practitioner and trusted member of alive’s Editorial Advisory Board, is offering a four-week workshop to help you keep your family feeling their best this winter.

It’s a topic no one likes to talk about, but bowel health is integral to our overall health. Fibre and probiotics are two ways to boost your bowel health.

We usually pay plenty of attention to what goes into our bodies, but what comes out the other end is another story. It’s often flushed away without so much as a glance. And it’s no wonder: bringing up toilet topics in conversation can be decidedly unpopular.

Take a good look

Yet monitoring what’s left in the loo could be one of the best things we do for our own health. In order to know when a potentially important change in health has occurred, we should be able to describe what personally constitutes a typical bowel movement.

First things first: what are you looking at when you peer into the bowl? Stool is composed of roughly 75 percent water and 25 percent solids. The solid component includes bacteria, indigestible food matter, fats, inorganic substances (for example, minerals), and protein.

Although bacteria are only a part of the total package, they give stool its main characteristics: the brown colour occurs when bacteria act on bilirubin (a byproduct of the liver breaking down old red blood cells), while the infamous odour comes from chemicals produced as the bacteria do their digestive work.

We spoke to Dr. Robert Enns, Vancouver gastroenterologist and VP of Clinical Affairs for the Canadian Association of Gastroenterology, to answer some of your most important questions about bowel health.

What does a normal bowel movement look like?

“There’s likely no such thing as a ‘normal’ bowel movement. Everybody has different types of bowel movements, different shapes, different sizes, and, in fact, different frequencies,” says Enns. Despite this huge range, he says, it is possible to characterize a relatively good bowel movement: “[One that is] relatively formed, relatively soft, and passes with relative ease.”

What foods affect bowel movements?

Enns says fibre is the number one dietary factor that affects stool texture. Most often when doctors advise patients to increase fibre intake, they are talking about insoluble fibre, which can have a bulking effect and keep things moving through the gastrointestinal tract.

Certain nonabsorbable sugars, such as xylitol, can also affect bowel movements. “The reason they’re used as diet sugars is they’re [largely] not absorbed,” Enns says. “They give you the same taste, but they may stay in the gastrointestinal tract. In fact, some nonabsorbable sugars will give you diarrhea because they stimulate the bowel.”

Likewise, products containing caffeine are bowel stimulants that may have a laxative effect. Coffee, tea, and chocolate all fall into this category.

On the other hand, a high-protein diet tends to increase constipation. Thus, says Enns, the “meat and potatoes diet” is less than optimal for bowel health.

Why is it important to drink enough water?

The fact that stool is 75 percent water is a clue to its importance in good digestive health. “If you don’t drink enough liquid, and you get volume-depleted or dehydrated, you’ll tend to absorb more water from the colon,” says Enns. “Your bowel movement will be harder, and you’ll have a tendency toward constipation.”

Are organic foods better for the bowel?

Enns says that many patients report a big difference when they exclusively eat organic foods. However, he says, the jury is still out on whether the organic quality of the foods is what truly helps people stay regular. “When people [start eating] organic food products they usually change their diet as well,” he says. He and his colleagues look forward to seeing more good scientific studies on the topic.

What else can influence bowel movements?

Because of the prominence of bacteria in stool, anything that changes bacterial balance can change the quality of bowel movements. “Antibiotics kill bacteria, and probiotics add bacteria,” says Enns. “So obviously those types of things affect the bowel.”

He also points to two lifestyle factors that influence bowel movements: exercise and stress. Exercise stimulates the bowel and, like caffeine, can have a laxative effect. Stress, on the other hand, can tip the balance toward either diarrhea or constipation.

Stress commonly creates a feeling of urgency and a looser bowel movement. “However, there are people who get constipated with stress, too,” says Enns. “Having a bowel movement involves a certain amount of relaxation of the muscles in the rectal region … That’s where stress in some people gives them a lot of difficulty with the passage of a bowel movement.”

How serious is constipation?

Just because someone is getting a lot of reading done on the toilet doesn’t necessarily mean he or she is constipated. “Constipation is usually an infrequency of bowel movements, accompanied by symptoms,” says Enns. “Those symptoms are typically abdominal bloating, distension, cramps, and pain with defecation or the passage of stool.

“Constipation certainly can be serious, depending on the cause and the duration of time that it’s been going on for,” he says. “New-onset constipation is a sign that the change in bowel movements, or the constipation, [may be] caused by something, such as a tumour or a blockage.” Constipation can also signal other conditions, such as thyroid problems and high calcium in the bloodstream, so may require further investigation.

Who can benefit from taking probiotics?

“Probiotics in some people may certainly help them become more regular. The most common probiotic people use is in the form of yogurt. So a lot of people find that if they have their regular dietary supplement of that probiotic, it helps them in many ways.”

Enns says, however, that we don’t yet have a large body of research to help make recommendations. “Each probiotic is slightly different and the question is, if one probiotic has been studied for one condition, does that mean that all other probiotics will work, or not work, as well? That’s very difficult to know.”

Some of Enn’s patients have reported relief from excessive gas and bloating after supplementing with probiotic pills. He notes that they may be particularly useful for patients taking specific antibiotics and those who travel frequently.

How much fibre?

Check the fibre breakdown of the foods you eat to be sure you’re getting enough fibre in your daily diet.

Age

Gender

Fibre per day (grams)

1-3

Male / Female

19

4-8

Male / Female

25

9-13

Male

31

Female

26

14-18

Male

38

Female

26

19-50

Male

38

Female

25

51-70+

Male

30

Female

21

Pregnancy

Female

28

Lactation

Female

29

Best foods for best bowels

These two categories of foods can promote good bowel health.

Category

How they help the bowel

Examples

fibre-rich foods

function as natural laxatives; aid the growth of good bacteria in some cases

To create aged garlic extract, garlic is crushed and then naturally cold-aged for up to 20 months. Research shows it may lower blood pressure and cholesterol levels.

Nearly 2,500 years ago, Hippocrates, known as the father of Western medicine, stated, “Let food be thy medicine and medicine be thy food.” Today, a food that many of us eat every day could prove to contain some of the most powerful health-giving properties found in the plant world. The smelly (and sometimes shunned) garlic bulb is gaining much recognition for its heart health benefits.

A historic hero

Throughout history, garlic has been used for its powerful antibiotic properties, even being termed as “Russian penicillin.” A study published in 2012 at Washington State University revealed that the compound diallyl sulphide found in garlic was 100 times as effective as the antibiotics erythromycin and ciprofloxacin.

Along with antibiotic properties, garlic is fast becoming an essential player in the prevention of heart disease. Many factors contribute to heart health, such as cholesterol levels and blood pressure levels. Research shows garlic can be effective in addressing these and perhaps more facets of heart health.

What is “aged garlic extract”?

Although many preparations of garlic exist, such as garlic oil and dried garlic powder, aged garlic extract (AGE) has been thoroughly studied, is standardized, contains active and stable components, and has a high safety profile. Aged garlic extract is created by crushing and then naturally cold-aging garlic for up to 20 months.

Cholesterol lowering

Cholesterol is necessary for many functions in the body. The precursor to vitamin D, cholesterol travels in the bloodstream in small packages called lipoproteins. These packages are categorized as HDL (which is often termed good cholesterol) or LDL (which is termed bad cholesterol). Unhealthy cholesterol levels can give rise to plaque buildup within the arteries and are considered an important factor in the development of heart disease.

Several studies have shown that AGE can help lower cholesterol. One 2012 study involving 30 women, for example, concluded that AGE intake reduces heart disease risk factors (including LDL levels) independent of exercise. A 2012 meta-analysis of 26 studies noted that AGE was effective in reducing total cholesterol levels in the blood.

High blood pressure

Another aspect of cardiovascular health is high blood pressure, otherwise known as hypertension. Over time, uncontrolled hypertension damages the inner lining of blood vessels by causing scarring and even rupture of small vessels known as capillaries. According to the Heart and Stroke Foundation of Canada, high blood pressure measured in the doctor’s office is defined as a reading higher than 140/90.

In a study published earlier this year, researchers at the University of Adelaide in Australia found compelling evidence that AGE can effectively lower blood pressure. Patients were given 240 mg, 480 mg, or 960 mg daily, or a placebo.

Plaque buildup in the arteries, known as atherosclerosis, can greatly increase the chance of a heart attack. Characterized by hardening and narrowing of blood vessels, atherosclerosis can reduce blood supply to key areas of the body such as the heart muscle and eventually lead to a heart attack.

In a small 2004 study from the University of California, cardiologists reported that aged garlic extract reduced participants’ risk for heart attack by about 50 percent after supplementing for one year. Later studies have supported these findings, showing that AGE can slow the progression of artery hardening, and may even help to reduce blood homocysteine levels, which are thought to be another marker for inflammation and risk of heart disease.

Natural Aspirin?

Many cardiologists advise that one baby Aspirin a day can help reduce the chance of a heart attack. The reasoning behind this is simple. Occasionally, blood clots can form within blood vessels, which may become deadly if lodged into areas that are already narrowed by atherosclerosis. Preventing these hazardous blood clots by thinning the blood is why Aspirin is often associated with heart attack prevention for those who are at risk. However, Aspirin has its own set of medical complications that can occur, such as an increased risk of serious gastrointestinal bleeding.

Aged garlic extract may also prevent unwanted blood clots that develop in the bloodstream. Scientists in Liverpool, England, suspect garlic decreases clotting by suppressing calcium intake by platelets (which in turn inhibits the platelets from coming together and forming a clot) or by changing the activity of “messengers” in the platelets. Due to its ability to inhibit blood clots, AGE is often considered to be a blood thinner, which can interact with other blood-thinning medications and supplements (see sidebar).

There’s no doubt that aged garlic extract is not only considered an effective natural supplement for heart health but is also believed to be safe when taken properly. A review of research indicates 600 mg daily of AGE is an effective dose to bring about positive changes for cardiovascular health. By improving hypertension and high cholesterol, and reducing atherosclerosis, aged garlic extract is considered to be true medicine in the form of food.

Safety first

Here are a few common contra-indications and interactions to be aware of with garlic supplementation. As with any new supplement, check with your health care practitioner before taking AGE to make sure it’s right for you.

Contraindications

Due to its potential to thin blood, pre- and post-surgery patients should avoid garlic supplementation unless otherwise advised by their health care practitioner.

Medicinal drug interactions

Garlic may decrease the effectiveness of some medications, such as antiviral medications for HIV, and isoniazid (an antibiotic often used for tuberculosis).

Garlic can also interact with blood thinning medications and supplements.

More men than ever before want to achieve optimal health. Supplements formulated especially for men help top up their dietary requirements.

For many of us the morning routine goes something like this—shower, breakfast, and a handful of vitamins as we head out the door. But do the men in our lives do the same? Even if our husbands, fathers, sons, and brothers are traditionally “good eaters,” they may still be lacking important vitamins and minerals.

Why fewer men supplement

Statistics Canada reports that only 34 percent of men take vitamins compared to 47 percent of women. “Men often take a more laid-back approach to their health,” says Sherry Torkos, holistic pharmacist and author of The Canadian Encyclopedia of Natural Medicine (Wiley, 2007). “They are more likely to wait until a problem arises rather than look at what they can do preventively.”

While there is a wide variety of supplements geared toward pregnant, menopausal, active, and senior women, vitamin manufacturers have also realized that men’s needs are very different and have created blends that are specially formulated for them.

What to take

So what are the most important vitamins and supplements that men should be taking in order to maintain good health and help prevent common diseases and ailments down the road? The answers can easily be found on the shelves of your local health food store.

A good quality multivitamin

Men and women might share a carton of almond milk or organic shampoo, but one thing that’s not worth sharing is a multivitamin. There are some supplements that you can both take, such as omega-3s, vitamins C and D, and probiotics. But when it comes to multivitamins and supplements for specific health conditions, men and women have different requirements.

Teen boys have yet another set of needs. They can especially benefit from a daily multivitamin, as their diets are likely to consist of sugary, fatty fast-food fare instead of fruits, vegetables, and milk. Proper intake of important vitamins and minerals is crucial to support growth spurts, weight and muscle mass gains, reproductive maturation, and cognitive changes.

Elvis Ali, a licensed naturopathic doctor in Toronto, says that aging men should be particularly aware of protecting against prostate cancer and a condition called benign prostatic hyperplasia, an enlargement of the prostate gland. Ali advises men to look for a multivitamin that contains zinc for protection, lycopene for delaying the progression to prostate cancer, and saw palmetto to help shrink the inner lining of the prostate, which can put pressure on urinary tubes if inflamed.

Multivitamins contain the nutrients you need to complete your daily requirements, all in one little pill. Always check with your health care practitioner before taking a new supplement. For example, check first if you have a liver disorder and your multivitamin contains more than 5 mg of manganese, or in the case of selenium amounts over 200 mcg if you have a history of non-melanoma skin cancer. Vitamin K must be used with caution if you’re taking blood thinners.

For more information, engage the knowledgeable staff in the vitamin and supplement section at your local natural health store. They will be your best resource in finding the right multivitamin mix according to men’s individual needs.

Omega-3 fatty acids or fish oil

Next on the list is an omega-3 supplement. Since the body can’t produce essential fatty acids on its own, fish oil is best, providing the highest concentrations of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), or polyunsaturated fatty acids.

The benefits of taking omega-3 daily are vast. It can help lower the risk of heart disease, stroke, and blood pressure in those who suffer from hypertension. Omega-3 fatty acids may also help reduce inflammation of certain types of arthritis and are important for brain and cognitive function.

“Most health authorities recommend two servings of fish per week to ensure adequate omega-3 intake; however, many people are concerned with the contamination of our fish supply and prefer a supplement instead,” says Torkos. While this doesn’t necessarily mean we should forgo eating fish on a weekly basis, tests conducted on fish oil supplements for mercury and other pollutants assure their safety.

Probiotics

Like women, men work hard, and they’re stressed. A drive-through breakfast on the road may stand in when yogurt isn’t readily available, but a doughnut for breakfast can bring on uncomfortable gas and bloating during the day. Probiotics can help. They provide live bacteria naturally found in the gastrointestinal tract to aid digestion.

Recent studies show that those hard-working micro-organisms are beneficial in other ways, too. The American Heart Association reports that taking a probiotic twice a day can lower key cholesterol-bearing molecules in the blood, including LDL or bad cholesterol levels. This is particularly good news for high cholesterol sufferers who are looking for alternatives.

Researchers are also hard at work studying the effects of probiotics on dental health, and early results are encouraging. They suggest that probiotics can help treat oral infections, including tooth decay, gum disease, and bad breath.

Probiotics are safe, but don’t use them as a treatment if you’re experiencing any nausea, fever, vomiting, bloody diarrhea, or severe abdominal pain. If you are taking a probiotic and digestive upset symptoms set in and persist beyond three days, discontinue use. Probiotics are not necessarily recommended for immune-compromised patients, so speak to your health care practitioner to ensure they’re right for you.

Vitamin D

Julie Chen, a naturopathic doctor in London, Ontario, highly recommends vitamin D supplements, particularly during winter months. In the summer, your skin more readily grabs the sun’s ultraviolet energy and turns it into vitamin D, a precursor to helping the body absorb the calcium you consume to build strong bones. Without vitamin D, your body will dip into calcium stores, making bones weaker and increasing the risk of osteoporosis and fractures.

This sunshine vitamin is also a proven heart protector. Studies show that men who are deficient in vitamin D are twice as likely to have a heart attack as men who maintain adequate levels. Other research concludes that low vitamin D levels are also a factor in heart failure, stroke, and cardiovascular disease. It’s thought that vitamin D has an effect on controlling blood pressure and preventing artery damage.

Just because you can’t get out on the golf course to soak up sunshine in the winter, it doesn’t mean you should double the amount of vitamin D you’re taking. Too much can cause calcinosis, the deposit of calcium salts in soft tissues such as the lungs, heart, and kidneys, and hypercalcemia, high levels of calcium in the blood.

Coenzyme Q10 (CoQ10)

You may have heard a lot about this super supplement but not know much about its benefits. Coenzyme Q10 is a naturally occurring antioxidant produced by the body, which helps convert food into energy.

“Every cell in your body needs CoQ10 to make adenosine triphosphate, an energy bundle that fuels the body,” says Chen. “It is especially important for the cardiovascular system and the heart.” CoQ10 levels decrease as we age, which could be a factor in cardiovascular disease and other chronic illnesses. Chen prescribes a CoQ10 supplement for people with respiratory issues or fatigue, or for those who are taking medications for high blood pressure or cholesterol that deplete naturally occurring CoQ10 levels in the body.

There is also strong evidence that CoQ10 can benefit those suffering from depression by boosting this rich antioxidant’s levels, which are typically low in depressed patients.

A CoQ10 softgel with a meal containing fat later in the day will ensure optimal absorption.

CoQ10 should not be taken by those on prescription blood thinners. If you suffer from migraines and they increase in frequency accompanied by nausea and vomiting, discontinue use.

Green foods

Last but not least, a green food supplement rounds out the list. “Green foods are fundamental building blocks to good health,” says Chen. “They fill the void in a diet lacking in antioxidants, and they’re easy to take.” Antioxidants protect against free radicals, molecules that can damage cells and lead to cancer, heart disease, and other life-threatening ailments.

Depending on the brand, a scoopful of green powder added to your morning glass of water or juice can provide you with the equivalent of four to five servings of fruit and vegetables in their most concentrated forms. A greens supplement is also good for detoxifying your system and keeping the stomach clean. Look for products that contain wheat or barley grass, chlorophyll, and sea vegetables for a daily hit of system-sweeping, immune-boosting goodness.

Before you begin

Speak to your health care practitioner and have a full medical checkup before beginning any type of vitamin or supplement regimen to avoid contraindications. Those taking blood thinners of any kind can compromise coagulation time with certain herbs and supplements. Also be cautious of purchasing supplements from foreign countries. Health Canada maintains strict guidelines for all vitamins and supplements sold domestically that may differ greatly from imported products.

Let’s face it. When it comes to men’s health, it’s sometimes the women in their lives who look after it. It’s not always easy, but encourage the males in your family to get a yearly physical, and especially for men over 50, to ask if a PSA (prostate-specific antigen) test is indicated. Take action at the first signs of pain or unusual symptoms despite their protests. They’ll be glad you did.

Supplements for men

Beyond eating a healthy diet, men can promote good health throughout their lives by supplementing appropriately. The following are some of the best natural supplements to support men’s health. As always, speak with a health care practitioner to determine the dosage that’s right for you.

When L-arginine combines with oxygen, it creates nitric oxide. Nitric oxide plays an important role in heart health – find out how you can boost your levels of it.

Nitric oxide is a colourless free-radical gas. A biological agent in the 1980s, it has evolved to play a key vasodilating role in heart and nervous system signalling.

What is nitric oxide?

Discovery

In 1998, three researchers were awarded the Nobel Prize for their work in the identification of nitric oxide. They showed that this molecule is able to make vascular smooth muscle cells relax, resulting in vasodilation.

Of the Nobel Prize winners, one researcher was a pharmacologist in New York who was working on the identification of a molecule that caused smooth muscles in blood vessels to relax. He termed this molecule EDRF—endothelium-derived relaxing factor.

In 1977, a second researcher in Virginia showed that nitroglycerin releases nitric oxide as a signalling molecule to dilate the blood vessels.

In 1986, the third winner, a pharmacology professor in California, discovered that EDRF is identical to nitric oxide. This discovery led to many more research endeavours into the potential of nitric oxide in the human body.

Functions

With the interest generated by nitric oxide, many important functions of the molecule have been identified. These include its role in the regulation of blood pressure, the functioning of the immune system, and activities of the central nervous system, including memory and behaviour.

Although the potential for the use of nitric oxide in healing disease states continues to be researched, it is now available as an approved supplement. Studies on its uses have focused primarily on the treatment of hypotension or hypertension, Alzheimer’s disease, and sepsis.

Role in the body

Nitric oxide is made when L-arginine is combined with oxygen. An enzyme called nitric oxide synthase converts those substances to nitric oxide and citrulline.

Nitric oxide has a role in body systems such as the immune system, nervous system, and cardiovascular system. In the immune system, macrophages produce high levels of nitric oxide in the killing of tumour cells and bacteria. Nitric oxide is beneficial to the nervous system in that it acts as a neurotransmitter to regulate programmed cell death of neurons. In the cardiovascular system, nitric oxide is released as the heart pumps blood to allow the smooth passage of blood within the blood vessels.

Nitric oxide may also inhibit metastasis—the spreading of a tumour or cancer to other parts of the body—by preventing tumour cells from sticking to inner blood vessel walls.

Heart health

Nitric oxide appears to have a role in cardiovascular health during normal physiological processes as well as in disease states. Blood vessels are lined with a single layer of cells that maintain chemical balance. Nitric oxide is one of the molecules involved in vasodilation, and low levels have been shown to be a risk factor for cardiovascular events.

Nitric oxide prevents the cells of the blood vessels from multiplying, prevents platelets from aggregating, and prevents other inflammatory cells from building up in the vessels. If there is excess oxidative stress in the blood vessels, nitric oxide activity becomes impaired and asymmetric dimethylarginine (ADMA) accumulates and further inhibits nitric oxide production. Heart disease research is attempting to determine ways to maximize nitric oxide enzymes to allow increased nitric oxide production within vessel walls.

Improve your level of nitric oxide

Meditation has been studied for its effect on raising nitric oxide levels through the relaxation response. In a small meditation study, the authors were able to show a relationship between a deeper relaxation response and a higher nitric oxide level. The nitric oxide level was measured after meditation and shows promise for using meditation in stress-related conditions.

Research is also being conducted on the use of cocoa flavanols to optimize nitric oxide levels through biochemical pathways. One interesting initiative tracked the consistently low blood pressure of Kuna Indians of Panama. Their diet is rich in cocoa products when they live with their tribe.

When tribe members moved to urban areas of Panama, however, their blood pressure was noted to increase, and there was a sharp decline in the amount of cocoa consumed. The researchers concluded that flavanol-rich foods (from cocoa) were associated with lower blood pressure in their study groups.

Diets high in fruits and vegetables provide more dietary polyphenols. These polyphenols are being studied in terms of increased consumption and consequential lower blood pressure. The research is focused on findings that polyphenols regulate nitric oxide bioavailability and thus regulate blood pressure.

L-arginine and heart health

L-arginine is a semi-essential amino acid, which means the body can produce it, but at times supplementation is required. Arginine can be sourced from the diet in the form of tree nuts, red meat, poultry, dairy, or fish. It is converted in the body to nitric oxide by the enzyme nitric oxide synthase.

L-arginine is used to support heart health, as it dilates blood vessels and allows for less-compromised blood flow. Conditions for which L-arginine is used include congestive heart failure, high blood pressure, coronary artery disease, erectile dysfunction, and chest pain.

Doses of 3 to 8 g per day appear to be safe, and a typical Western diet provides 5 g per day. It is important to discuss the use of L-arginine with your health care practitioner. There may be contraindications to its use with pre-eclampsia (high blood pressure during pregnancy) and with certain heart patients.

There’s nothing more soothing than a warm cup of tea. Make your own herbal tea blends or purchase them. Either can treat and soothe a wide variety of conditions.

Wintertime can be tough on one’s physical—and mental—health. Whether it’s weight gain, a miserable cold, stress, or low energy, tea can help soothe a variety of problems. Fortunately, it’s easy to put together a healing tea blend using no more than four ingredients, all of which can be found at local health stores.

Healing tea recipes

These teas are formulated to be easy and adjustable. Make a quick cup, a pot, or—if you’re using dried plants—a big batch to have on hand for weeks to come.

If you’re short on time or frequently on the run, you might find it easier to simplify the DIY process. Check with your favourite health food store for prepackaged tea bags of some of the most popular ingredients called for in the recipes (such as peppermint and camomile), and simply steep them together in a teapot or mug to create the same blends. Easy!

As always, talk to your health care practitioner if you have a health condition or are on any medication before supplementing with plants, as these plants have powerful medicinal qualities and may not be right for everyone.

Digestion

This tea blend is formulated to kick-start sluggish digestion and to calm stomach upset. Wild mint stimulates digestion, is thought to soothe stomach irritation or nausea, and promotes the flow of bile. Yarrow, a flower in the same family as camomile, is used to calm indigestion and heartburn.

Too many deadlines can leave us feeling frazzled. This stress-relieving tea uses the power of valerian root to ease anxious feelings, and the scent of juniper berries is said to calm the nerves. Goldenrod may reduce inflammation. This is also a great bedtime tea.

This tea will restore waning energy, without the crash that comes with coffee or sugar. Zesty spruce has a high dosage of vitamin C, so it was used by early Europeans to help ward off scurvy. Today, vitamin C has been shown in recent research to reduce fatigue. Rhodiola naturally boosts energy levels while relieving stress, and mint refreshes and awakens.

Illnesses are inconvenient at any time, but always a little worse—and more common—during winter months. Drink this tea to fend off any viruses coming on. Nettle is thought to help modulate the immune system and provide some antiviral effects, while camomile might help fight infections and boost the immune system. The menthol in wild mint helps open up sinuses and calm the stomach, and a final squeeze of fresh lemon gives a boost of vitamin C.

1 part fresh or dried nettle leaves 1 part dried camomile 1 part fresh or dried wild mint (or peppermint) Squeeze of fresh lemon juice (as a garnish, to be added after steeping)

Watching one’s waistline can be difficult during winter when many of our outdoor activities are curtailed, and we may have packed on a few pounds over the holidays. Drink this tea before and/or after meals to reduce cravings and encourage mindful eating.

Bedstraw has been used traditionally for weight loss and as a diuretic. Dandelion also acts as a mild diuretic and has been shown in recent animal studies to help support and protect the liver, which regulates fat storage and controls blood sugar. Munching on dried apples and/or raisins while drinking this tea can increase satisfaction by providing fibre and sweetness.

1 part dried or fresh bedstraw (leaves and roots) 1 part dried or fresh dandelion leaf 1 part dried or fresh dandelion root Pinch of raisins and/or dried apple (to float on top of tea)

Just about every ingredient in this recipe can also be found in health food stores as prepackaged tea bags . To save time, stock up on pure-ingredient tea bags, and simply steep them together to create tea blends. Add a splash of lemon and you’re done!

Beauty

Dry skin and brittle hair and nails are symptomatic of winter. This tea can help make hair shiny, nails strong, and skin glowing. Horsetail has the power of silica, which helps strengthen fingernails, hair, and skin, while blueberries—high in antioxidants—help prevent long-term skin cell damage. Wild rose petals are thought to have antioxidant effects. When brewing this tea, keep blueberries and rose petals unfiltered and chew them as you sip to enjoy the full benefits.

There’s no shortage of delicious medicinal tea blends at natural health retailers. They typically come already blended in tea bags, making it easy to get the relief you’re after, quickly or when you’re on the go. Here are just a few examples of the many kinds of medicinal teas out there.

Immune-boosting

If we feel a bug coming on, or we know we’ll be exposed to cold and flu viruses, it’s a good idea to stock up on an immune-boosting tea. Echinacea and elderberry are both staple ingredients in many of these tea blends. Nonmedical ingredients added for flavouring can include classic favourites such as peppermint.

Cold and flu

When we’re feeling under the weather, there’s nothing like a hot drink to soothe and comfort—plus medicinal ingredients can help us fight off cold and flu bugs or open our respiratory passages. Tea blends to soothe colds and flu often include ingredients such as ginger, elderberry, licorice, peppermint, and cinnamon.

Digestion

Peppermint, ginger, and fennel are common ingredients in packaged tea blends formulated to aid digestion, relieve bloating, and reduce gassiness. Blends specifically for heartburn also exist, which often feature marshmallow root.

Sleep or anxiety

Ingredients used in packaged tea blends to calm nerves and aid relaxation include camomile, passionflower, lavender, and lemon balm. You’ll often find valerian or catnip added to blends formulated to facilitate sleep.

Itchy eyes, runny nose, sneezing, fatigue, and general misery—these are the symptoms of seasonal allergies. This year, like all those before it, will bring a variety of pollens and other airborne allergens to torment those who suffer from seasonal allergies. Fortunately, natural remedies can offer relief.

When do allergies occur?

While some people will have symptoms for only a short time each year, others may suffer all year round. When allergy symptoms arise depends on which pollens, molds, or other allergens affect a particular person.

Springtime allergens are usually tree related, early summer brings grass pollens, and late summer is ragweed. Throughout the year, dust mites, animal dander, and other allergens can also be a problem. Overall, 10 to 25 percent of the world’s population suffers from allergies, and these numbers are on the rise.

Why do we have allergies?

We don’t know exactly why some people suffer from allergies and others don’t, but there seems to be a genetic component. If one of your parents has allergies, chances are about one in three that you will too. If both parents have allergies, your risk is closer to seven in 10.

What causes symptoms?

In response to a perceived threat, the immune system develops antibodies against the allergen(s). When the allergen is next encountered, it is tagged with an antibody. This marks it for attack by other immune system components such as histamine, which are what lead to itching, stuffiness, and other familiar allergy symptoms.

Effects of climate change

Unfortunately for allergy sufferers, climate change could be causing longer allergy seasons. A 2011 study found that the North American ragweed season has increased in length by up to 27 days since 1995.

The same study found that this lengthening allergy season correlates with warmer annual temperatures that lead to increases in frost-free days and longer waits until the first frost of the year. Although less frost and more warm days may sound appealing to some, they also result in longer pollen season for plants such as ragweed, and longer ragweed seasons are definitely not a welcome change for allergy sufferers.

Although the links between allergies and climate change are not conclusive, they are very plausible and are a topic of ongoing study. A warmer planet may mean longer pollen-producing seasons and more allergies. Indeed, the number of people with allergies has increased over the last few decades, and climate change is certainly one of the suspected causes.

A few years ago, the US Environmental Protection Agency (EPA) released a report outlining some of the ways in which climate change could affect environmental allergies. Included in this report was evidence that increased CO2 levels (a key factor in global warming) lead to increased pollen production from ragweed.

In fact, doubling CO2 levels resulted in a 60 to 90 percent increase in ragweed pollen production. Ragweed also grows more quickly and produces pollen earlier in urban areas where CO2 levels and temperatures are higher compared to rural areas.

Mold production has also been shown to increase with warmer temperatures, and the pollen seasons for several tree species have been starting earlier as the earth’s temperatures increase. This could mean longer and more severe allergy seasons are in our future, particularly if no serious efforts are made to reduce worldwide CO2 emissions.

Natural support

Over-the-counter antihistamine products and/or allergy shots are the conventional approach to soothing allergy symptoms, but natural alternatives can also help. They combine well with conventional antihistamines (if necessary) to deliver some extra allergy symptom relief.

Neti pot

By now, most people have heard of neti pots. They look like little Aladdin’s lamps, and they are used to flush out the nasal passages with salt water. Technically known as nasal lavage or nasal irrigation, this procedure can be a very helpful addition to treatments for seasonal allergies.

Neti pots may be particularly useful for the relief of nasal symptoms and have been shown to help reduce the intake of allergy medications by more than 60 percent. Studies have shown nasal irrigation to be safe and effective in treating nasal symptoms in adults, children, and during pregnancy.

Sublingual immunotherapy (SLIT)

This treatment uses very small doses of allergens delivered as oral drops. Similar to allergy shots, it exposes the body to very low doses of an allergen in order to promote tolerance and therefore decrease allergy symptoms.

SLIT provides an alternative to allergy shots and is gaining in popularity, particularly for the treatment of children and those who would prefer not to have traditional shots (or find them inconvenient). Several studies support the effectiveness of this approach in reducing severity of allergy symptoms in both children and adults. SLIT is available through naturopathic doctors who have received appropriate training and certification.

Quercetin

A very popular part of natural allergy formulas, quercetin is a plant-derived antioxidant with anti-inflammatory properties. Of interest to allergy sufferers is evidence that quercetin can inhibit the body’s release of histamine, one of the main culprits for triggering allergy symptoms. Preliminary studies have shown that quercetin supplements may be useful in relieving symptoms.

Pycnogenol

This pine bark extract may also be helpful for allergy symptoms, if taken preventively. A pilot study has shown that it may help to significantly reduce allergy symptoms of the eyes and nose when taken at least five weeks in advance of allergy season. Pycnogenol has also shown some promising preliminary evidence for improving asthma symptoms (which are often related to allergies) and decreasing dosage of inhaled steroids that asthma sufferers may need to control their symptoms.

Nettle extract

This is a popular traditional herbal remedy for allergies. A 2009 study found that nettle extract could inhibit some key aspects of inflammatory pathways associated with allergic reactions. Health Canada currently approves nettles as a traditional remedy to help relieve seasonal allergy symptoms.

Homeopathic helpers

Nicole Duelli, a certified classical homeopath, suggests using the “like cures like” principle to find “a remedy that matches the symptoms you experience.”

For allergy sufferers whose symptoms recall the experience of cutting an onion—runny nose and stinging, watering eyes—Duelli recommends Allium cepa, a remedy made from onions.

“Euphrasia is recommended when burning and watering eyes are the main problem,” she adds. “Sabadilla is for hay fever when sneezing is at the forefront, along with an itchy, tingly, drippy nose and teary eyes.”

Finally, Duelli notes that Nux vomica may be particularly helpful “if symptoms are worse early in the morning.” For exact dosages of these remedies, check with a knowledgeable health care practitioner.

Allergies by month

April/May

Tree pollen counts are highest at this time. In particular, ash, alder, birch, cedar, elm, maple, oak, and walnut trees can be problems for allergy sufferers who live in their growing regions.

June/July

The onset of summer also heralds grass allergy season.

Mid-July

Some species of mold begin to bloom in mid-July; however, mold allergies can be a year-round problem in some regions (due to indoor molds and/or milder weather).

August/September

In regions where it grows, this is ragweed season. Ragweed grows particularly quickly in urban areas and in areas where the soil has been disturbed, such as gardens, fields, and construction sites.

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What position do you find most comfortable for sleeping? Some sleeping positions are healthier than others, and some can be harmful.

Most of us know that a solid night’s sleep is crucial when it comes to good health. We all have a default sleeping position; however, our favourite sleeping style may be contributing to back or neck pain, abdominal upset, or breathing problems. When it comes to sleep, position matters.

The Canadian Chiropractic Association endorses both side and back sleeping. In these positions, Dr. Stephanie Louie, a family chiropractor, says that “the spine can retain its neutral position.” Side and back sleeping have potential negative impacts too, but there are ways to make them more restorative.

Back (supine) sleepers

The good news

Back sleepers keep their necks and spines happy. When sleeping in corpse pose, the back is fully supported by the mattress, and the spine can more easily maintain a neutral position. Sleeping on their backs also benefits people concerned about signs of aging. Sleeping with our face up—rather than pushed into a pillow—helps prevent sleep lines, which are wrinkles accentuated by pillow contact.

The bad news

Sleeping on our back could be keeping our partner up all night: it causes the throat to relax, resulting in a blocked airway that can cause snoring. Back sleeping is also linked to increased risk of obstructive sleep apnea (OSA), and approximately half of OSA patients experience worse symptoms when sleeping in the supine position. Most people just don’t find sleeping on their backs very comfortable and are unable to naturally maintain this position throughout the night. Research shows that as we age, more sleepers prefer sleeping on their sides.

Tips for back sleepers

Louie recommends placing a pillow under your knees to keep the low back in a neutral position. This is especially important if you already experience back pain.

Side (lateral) sleepers

The good news

Whether they’re curled up in fetal position or lying straight on their sides, most Canadians prefer to sleep in a lateral position. This is good news, considering that sleeping on our side can be spine friendly and can decrease symptoms of OSA and snoring.

For moms-to-be, sleeping on their left side during the third trimester is good for their baby’s health, allowing for the best blood flow to the fetus, uterus, and kidneys.

The bad news

Lateral sleeping has been associated with carpal tunnel syndrome. Researchers hypothesize that wrist flexion and extension may compress the median nerve in the wrist when sleeping on one’s side. Furthermore, sleeping with our face pressed into a pillow all night can accentuate facial wrinkles. Right-side sleeping can also intensify heartburn and acid reflux symptoms, making it difficult for people who suffer from these conditions to fall asleep or sleep soundly.

Tips for side sleepers

Louie recommends placing a pillow between the knees to keep the back in alignment.

If you suffer from acid reflux disease, try sleeping on your left side.

Alternate sides to avoid potential muscle imbalance, pain, and increased sleep lines on one side of the face.

To prevent acne, which can be irritated by the natural oils from our face that linger in the pillow, make sure to wash and change the pillowcase regularly.

What about stomach sleepers?

The bad news

Unfortunately for stomach sleepers, slumbering on the abdomen is not recommended. According to Louie, stomach sleeping forces the neck to turn out of its neutral position, putting pressure on muscles, joints, and nerves, and potentially leading to headaches as well as neck, jaw, and arm pain.

Change your position

We spend a significant amount of time sleeping—about a third of our lives for most of us. During this time, our bodies grow and heal themselves; thus, it’s important to spend our slumber in a restorative and healing position. However, according to Louie, “Most of us are unable to control our actions when we sleep.” In fact, adults change their sleep position around 11 to 13 times per night. Louie encourages her patients to “try to fall asleep starting out on their back or side,” to begin the night in a healing position.

If you suffer from position-dependent snoring or OSA, specialty pillows, commercially available vests, or even sewing a tennis ball into the back of your pyjamas can help you switch from sleeping on your back to sleeping on your side.

If snoring and OSA are not a concern and sleeping on your back is your goal, changing your pillow can help: a study found that memory foam or latex pillows may be the most comfortable for supine sleeping. Look for natural foam or latex, which are hypoallergenic, dust-mite resistant, and chemical free

Did you know?

During World War I, soldiers were advised to sleep with their backpacks on in order to prevent sleeping on their backs, thus reducing levels of snoring that could give away their position to the enemy.

Tips for a peaceful sleep

Use a comfortable pillow that is neither too thick nor too thin. In one study, participants who used feather pillows reported low levels of comfort and poor sleep quality.

Select a medium-firm mattress to reduce symptoms of back pain and improve sleep quality.

Choose organic cotton, bamboo, or hemp sheets, and look for materials without formaldehyde, which is added to fabrics for wrinkle resistance, but is linked to skin irritation, asthma, and certain types of cancers.

Turn your bedroom into a quiet, cool, and dark environment to help induce sleep.

Use your bed only for sleep and intimacy—avoid texting, tweeting, or watching television while between the sheets. And if you tend to take your problems to bed with you, try writing them down in a journal and putting them aside until the morning.

Green foods and omega-3s are a perfect food pair, working together to support optimal health.

Some things just go together: peanut butter and jelly, wine and cheese, soup and salad. But when it comes to your health there is one pairing that may not immediately spring to mind: greens and omega-3s.

A healthy combination

This food combination plays a large role in the much-touted Mediterranean diet. Long touted as one of the world’s healthiest ways to eat, the Mediterranean diet is centred on antioxidant-rich fruits and veggies along with daily doses of good quality fats.

It is no surprise that time and again, the Mediterranean diet has been linked with protection against heart attack and stroke, atherosclerosis, lower blood pressure and cholesterol, and lower risk of developing certain types of cancer. Those who follow a Mediterranean diet may also have a reduced risk of developing macular degeneration, the leading cause of blindness in the elderly.

While there is no substitute for a healthy, well-balanced diet, sometimes our hectic schedules get the best of us. And even with the best diet, exposure to environmental toxins, increased levels of stress, and sedentary lifestyles can put us at greater risk for developing these chronic diseases that the Mediterranean diet may protect against.

Greens and omega-3s support health

So why the combination of greens and omega-3s for optimizing health? When you consider some of the underlying causes of these chronic diseases, you start to uncover some common themes: poor blood sugar balance, poor weight management, free-radical damage, and inflammation.

By supplementing a good diet and healthy lifestyle with a green food supplement combined with high-quality omega-3s, you take steps toward maximizing nourishment and providing the body with anti-inflammatory nutrients and a wide spectrum of antioxidants.

Think of this combination as foundational nutrition. By supporting the diet through the power of whole foods, combined with healthy, anti-inflammatory fats and an active lifestyle, we are more likely to benefit from stronger bones, better skin, reduced pain and stiffness in our joints, a better immune system, and decreased risk of developing those very serious diseases that affect not only our longevity but also the quality of our lives.

Cancer patients often feel a loss of control over their health. Thankfully, nutrition, exercise, emotional support, and integrative care all help patients cope.

The word “cancer” is fraught with emotion—mostly negative. Receiving a diagnosis of cancer is overwhelming; it can leave patients feeling a loss of control over their health—and their lives. How does one manage the physical and emotional components of a cancer diagnosis?

Taking control

Tamara Lee had been going for routine Pap smears for years without any cause for concern—until one day in 2008, when she got the kind of news no one ever wants to hear. The mother of two was diagnosed with cervical cancer and ended up having surgery and radiation soon after.

As Lee can attest, navigating a cancer diagnosis can be overwhelming. Treatment usually happens quickly. Aside from dealing with the physical effects of the disease itself and conventional treatments such as chemotherapy, people may have to adjust their lifestyle, with changes to their diet, supplement, and exercise regimens.

Then there’s the emotional impact. A diagnosis can trigger deep inner turmoil. Many people find they need support and healing for their mind and soul as much as for their body.

“There are a number of emotional reactions that a person may go through, including shock, fear, and anxiety,” says Sarah Young, program and outreach coordinator at the Ottawa Integrative Cancer Centre. “One’s life is suddenly shifted dramatically; people are derailed in their path.

“Even if it’s a stage 1 or stage 2, the word ‘cancer’ has so much associated with it,” she adds. “People can also feel quite alienated and powerless.”

However, there are steps people can take to feel more in control of what some call the “cancer journey.” Making healthy lifestyle changes is one. So is seeking integrated care. Using evidence-based, effective complementary therapies to support people as they undergo conventional cancer treatment, this model of care is holistic and patient-centred and aims to give people a sense of empowerment.

“The way in which our health care system is set up, people go through conventional treatments in a very passive way,” Young says. “They’re informed that they may need radiation or this much chemotherapy or surgery and they’re not in control at all.

“What’s crucial to know is that, in fact, there are many ways they can improve their health and well-being. There’s a lot they can do to improve their quality of life and to extend their life.”

Eating foods that heal

Diet plays a huge role in overall well-being, and healthy changes can be especially helpful when someone is going through cancer. Medical cancer treatments are all about killing cancer cells, but in the process healthy cells are damaged as well. That’s why good nutrition is so important.

Variety

Eating a variety of the right kinds of foods before, during, and after treatment can boost energy, strength, mood, and immunity. It can also help you maintain weight, lower the risk of infection, better tolerate side effects from treatment, and diminish recovery and healing time.

Special requirements

However, the illness itself and its treatments can affect the body’s ability to tolerate certain foods and use nutrients. Sometimes people need to consume a high-calorie diet in order to keep their weight up. Cancer can also affect people’s appetite and capacity to eat. Nausea, mouth sores, gum problems, depression, and fatigue can all make eating difficult or uncomfortable. In some cases, people need to consume soft, cool foods such as smoothies or milkshakes.

Consuming easy-to-digest foods is helpful, and getting sufficient nutrients is vital. During and after cancer treatment, a wholesome diet low in fat and red meat and high in fibre and plant-based foods is beneficial in getting well and staying well.

Anticancer diet

Many people adopt an anticancer diet, which includes foods that are proven to help ward off the disease, including garlic; cruciferous vegetables such as broccoli, cauliflower, and cabbage; tomatoes; spinach; and blueberries, among others.

Nutritional guidance

“Most people would agree that proper nutrition plays a very important role in our health, but when it comes down to a practical level, it can be quite challenging,” says Judy Tang, medical doctor at BC’s InspireHealth. Members there spend an hour with a nutritionist to look at everything they eat, budget considerations, and food and cooking preferences. “We look at what people can do now on an individualized basis and meet them where they’re at to come up with easy next steps.”

Supplements

Supplements may also be recommended to give cancer patients immune-system support. Working with a team of doctors, naturopathic physicians, and nutritionists is the best way to determine what type of nutrients are safe and effective in any given circumstance.

Moving the body

Exercise is another factor that provides many benefits to people facing cancer. There are overall positive health effects: increased energy, improved mood, and better sleep. It’s also beneficial in ways specific to cancer.

Improve body image

For starters, physical activity can improve body image and body composition. Some cancers, such as those of the gastrointestinal tract, head, and neck, are typically associated with loss of weight and muscle mass; exercises that help build lean muscle are important. In others, such as breast cancer, treatment often leads to weight gain. In those patients, activities that help control weight and reduce fat help people get to a healthy range.

Improve quality of life

The American College of Sports Medicine concluded in 2010 that exercise is safe during and after cancer therapies and helps improve overall quality of life. Even if physical activity seems daunting when a person is going through intense treatments, anything helps.

Get started

“It might begin with getting off the couch and going for a very short walk,” Young says. “You can start slowly: can you do 10 minutes a day? For those who already have been doing exercise and feel strong and fit maybe it’s 30 minutes of vigorous exercise four times a week.

“Motivation can be a challenge, so it helps to do some exercise with a buddy or a group in the community,” she adds. “It’s about building up some strength and stamina.”

Reducing exposure to environmental toxins

Environmental toxins may be linked to certain types of cancer, and so reducing exposure to as many as possible is another positive lifestyle move for people with cancer and for their loved ones. Flame retardants (PBDEs) and phthalates, for example, may increase cancer risk, because they contain endocrine disruptors.

“People may not even realize what’s in the personal care products or cleaning agents they use in the home,” Young says. “Indoor air quality is a concern too. Maybe consider getting an air purifier, looking for mold in the home, and not ingesting food and drink that contain chemicals like pesticides.”

Caring for the soul

The emotional impact of cancer can’t be understated, and having a strong support network and access to counselling are two elements that have been shown to have tremendous benefits. “Emotional support is such an important part of caring for a person’s health,” Tang says. “Some of the words people use to describe their feelings around their diagnosis are shock, disbelief, helpless, overwhelmed, and fearful.

“Group support and individual counselling help create a space for people to talk about those feelings and reflect on what’s relevant in their lives. A cancer diagnosis is a very profound time in their lives. Things like support groups are an invitation for them to share their experiences.”

Support groups

Research has found that group support can reduce anxiety among women recently diagnosed with breast cancer, while overall this kind of support has been found to improve cancer patients’ quality of life.

Some studies even point to better survival rates among those with cancer who receive emotional and psychological support. One such study, published in 2008 in the journal Cancer, found that women with breast cancer who attended small, psychologist-led group sessions that explored strategies to reduce stress and improve mood had a reduced risk of recurrence than those who didn’t.

“Treatments like chemotherapy, surgery, radiation are aimed directly at the cancer cells … but the tumour is but a small part of the whole person,” Tang says. “There are many other things people themselves can do to support healing and well-being. In learning how to take care of themselves, they transform that experience of helplessness into a sense of inspired action.”

Even if a diagnosis is grave, there’s still reason to be actively involved in the medical process and to do everything possible to support mental, physical, and emotional health.

“People need the opportunity to reduce distress and understand how to process their fear and grief,” Young says. “There are ways to live as authentically as possible at every stage of illness.”

Lasting, positive changes

The benefits—and importance—of healthy lifestyle changes go well beyond treatment for cancer and the recovery period afterward. Rather, they can help prevent recurrence as well as the onset of other types of cancer in the future.

Prevention is key

About half of all cancers can be prevented, according to the Canadian Cancer Society.

Breast cancer—the Canadian Breast Cancer Foundation reports that one-third of all cases of that form of the disease are preventable.

Melanoma—this cancer is also preventable; young people under the age of 35 increase their risk of melanoma by 75 percent when using indoor tanning equipment.

Lung cancer—this remains one of the leading causes of cancer deaths, with smoking being an obvious contributing factor.

Overweight—there’s a greater risk of developing cancer if you’re overweight.

Alcohol—drinking alcohol increases the risk of developing many types of cancer, including that of the breast, colon and rectum, esophagus, larynx, liver, mouth, and pharynx.

“We know that many cancer cases can be prevented through the combination of diet and lifestyle choices alone,” Young says. “Having the education and the tools to control what you can is key. That kind of knowledge is empowering.”

InspireHealth is Canada’s first government-funded integrative care centre. With locations in Vancouver, Victoria, and Kelowna, as well as a virtual centre to serve people living in remote and rural communities in BC, InspireHealth works alongside patients and their family physician and oncologist. Its team of doctors, nurse practitioners, nutritionists, clinical counsellors, and exercise therapists help with everything from dietary changes and stress reduction to immune-system support and personal coaching.

Based in Fort Langley, BC, this centre provides complementary therapies such as acupuncture and chiropractic care to support conventional cancer treatments safely and effectively. Its naturopathic doctors work with the patient’s medical team to monitor treatment progress and to oversee the safety of drug-herb and drug-nutrient interactions. Through stress management, nutritional help, and other techniques the centre aims to improve a person’s immune system, decrease side effects, and enhance overall well-being throughout and following their cancer treatment.

Ottawa Integrative Cancer Centreoicc.ca; 1-855-546-1244

This not-for-profit regional centre of the Canadian College of Naturopathic Medicine provides complementary support alongside conventional cancer treatments. With training in naturopathic oncology, family therapy, physiotherapy, psychiatry, crisis management, nutrition, acupuncture, massage therapy, lymphatic drainage, exercise therapy, and yoga, the team helps improve people’s quality of life during and after cancer treatment.

With locations in the Greater Toronto Area as well as Calgary and soon Edmonton, Wellspring is an expanding network of community-based cancer support centres that together offer more than 50 different programs, including yoga, expressive arts, exercise, and cognitive enhancement strategies.